KIRILL'S BODYBUILDING AND NUTRITION PAGE
The training part!
The purpose of this little article is just to help you to start. The sport of bodybuilding is very complicated, so you will have to do some research on your own. But don't get upset because of that - it will be very interesting! You will like it!
So, if you are a beginning bodybuilder, you should train 3 days a week: Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday. These two schedules are the most popular among people who train, because Sunday stays free for some family activities, or going out with friends. Each training session has to be no more than two hours. Training more than two hours simply won't give you any gains in muscle mass or separation, but easily can lead to overtraining.
The human body consists of ten major muscle groups: neck, chest, back, shoulders, biceps, triceps, abs, quadriceps, hamstrings, and calves.
Every training session on the beginner level must start with and contain two exercises for abs(for upper and lower abs), two exercises for chest(flies and presses), two for back, one power
Pro-bodybuilder Jay Cutler
movement for quadriceps(like squat or leg press), one exercise for biceps, two for triceps, and one for calves.
Each exercise must consist of four-five sets. In the first set you use weight wich you can lift no more than 15 times. Second set you use weight that can be lifted only 10 times. Third - 8. Fourth - 6. Fifth - using the same weight as in the fourth set, try to lift it 6 times again. Then quickly change the weight as it was in the first set and without any rest do as many repetitions as you can. This will put additional stress on your muscles and will force them to grow. There is an important rule: IF YOU CAN DO MORE REPETITIONS THAN YOU PLANNED, DO THEM. So next time you come to the gym you will put more weight in order to complete desired number of repetitions.
There is a secret, that all professional bodibuilders in the world know and use: PUSH YOURSELF! Many times when you think that you can't do any more reps, there are still hidden resources in your body that will allow you to do at least one more repetition. Use those resources! You don't even suspect how much potential your body has. Push yourself to the limits and then beyond them, and you will have monstrous gains.
One more thing: think of bodybuilding as punishment. You go to the gym to punish your body, not to relax and have a good time. You go there for pain.
That's all, folks. Now you can go to Links!